Skill Development
Pull-ups and Handstand Push-ups

Conditioning
“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Strict Presses
10 Bent Over Rows

1000 meter row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Strict Presses
10 Bent Over Rows

Extra Work
“Loose Cannon”
3 Rounds:
3:00 Calorie Row
2:00 Calorie Assault Bike
1:00 Sit-Ups
Rest 2:00

*Programming modified from Ben Bergeron’s CompTrain